Arm up shoulder wall stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Arm up shoulder wall stretch )

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Name of exercise  Stretch shld flx at wall
Other names of exercise Arm up shoulder wall stretch
Description of exercise The Arm Up Shoulder Wall Stretch is a simple and effective exercise that can help improve flexibility and range of motion in the shoulders and upper back. To perform this stretch, stand facing a wall with your feet shoulder-width apart. Place one hand on the wall at shoulder height and gently walk your fingers up the wall, keeping your arm straight. As you reach higher, you should feel a stretch in your shoulder and upper arm. Hold this position for 15-30 seconds, then switch arms and repeat. This stretch can be done before or after a workout, or anytime you feel tension or tightness in your shoulders. It is a great way to alleviate stiffness and improve overall shoulder mobility.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand facing wall.
  • Place back of hand against wall.
  • Slowly move toward wall, allowing shoulder to stretch upward.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Latissimus Dorsi, Deltoid
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Abduction, Flexion, Circumduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved flexibility
  • Increased range of motion
  • Reduced risk of shoulder injuries
  • Strengthened shoulder muscles
  • Improved posture
  • Reduced tension and pain in shoulders
  • Improved circulation
  • Improved shoulder stability
  • Improved athletic performance
  • Reduced stress and tension in upper body

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The arm up shoulder wall stretch is a beneficial exercise for improving shoulder mobility and flexibility. However, there are certain situations where it should be avoided to prevent injury or discomfort.Firstly, individuals with shoulder injuries or conditions such as rotator cuff tears, labral tears, or shoulder impingement should avoid this exercise as it can aggravate their condition and cause further damage.Additionally, those with neck or spine injuries should avoid this exercise as it involves placing pressure on the neck and upper back.Pregnant women should also avoid this exercise as it can put strain on the abdominal muscles and pelvic floor.Lastly, individuals with high blood pressure or heart conditions should avoid this exercise as it can cause a sudden increase in blood pressure.It is always important to consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing conditions or injuries.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before attempting the exercise
  • Maintain proper posture throughout the exercise
  • Do not force the stretch beyond your comfort level
  • Keep your shoulders relaxed and avoid shrugging
  • Engage your core muscles for stability
  • Breathe deeply and evenly throughout the stretch
  • Avoid arching your lower back
  • Keep your feet firmly planted on the ground
  • Do not lock your elbows
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Shoulder pain
  • Frozen shoulder
  • Rotator cuff injury
  • Shoulder impingement
  • Bursitis
  • Tendinitis
  • Arthritis
  • Torn labrum
  • Shoulder instability
  • Shoulder dislocation

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    Frequently asked questions

     

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